Although stretching before a workout has long been recommended
as an effective way to reduce the risk of injury, there has been
a great deal of controversy surrounding this subject in recent
years. Believe it or not, some of the current research suggests
that fit people who stretch before they work out actually have a
higher rate of injury than those who don’t.

This might seem puzzling, but when you think further, the reasons
become clear. Although stretching on a regular basis can provide
a host of wonderful benefits (including increased flexibility),
the actual act of stretching can be quite stressful on the muscles
and joints. When we stretch a muscle, we’re causing microscopic
damage to soft tissue that ultimately repairs itself, which can
lead to greater mobility. However, in the minutes immediately
following stretching, the soft tissue is in a state of stress,
which makes it more difficult for the muscle to produce the power
and force usually required in a workout activity or sport.

For example, if you stretch before you go for a run, you might
very well be making it more difficult for your muscles to generate
the power and force required of your body during the run. And
the normal stress of the run combined with the stress from the
pre-exercise stretches can put the body at greater risk than if
you did not stretch at all before the run.

It is interesting, however, that the research also seems to indicate
that a good warm-up can in fact reduce the risk of injury prior to
a workout if the warm-up is designed appropriately for the workout
that follows. For example, a five- to eight-minute power walk or
easy jog before a run at normal running pace likely reduces the
risk of injury during the run. A few knee-lift hugs, small kicks,
small jumps, shoulder rolls, side steps, and some light running
would probably be an effective warm-up for a soccer game.

Based on the research, the best time to stretch is either after
a workout, when the soft tissues are warm and pliable, or as a
stand-alone workout that won’t be followed by anything powerful
or intense. For example, you can stretch at your desk for as
little as five minutes or at the end of the day for as long as
30 minutes. You can stretch after a vigorous weight-training
workout or soccer game. But you shouldn’t stretch before your
weight-training workout or soccer game. Instead, warm up lightly
in a way that gently introduces your muscles to the upcoming
activity, and save your stretching for after the activity is over.

I know that many of you reading this have been stretching before
your workout for years, and what I’m saying might be a bit of a
shock. In my experience, people who stretch before they work out
are attached to doing it that way and very reluctant to change.
In fact, many of my clients and athletes insist they absolutely
do find that pre-exercise stretching helps with their performance,
range of motion, and power when they work out or play a sport.

It’s hard to argue with what feels right for any particular person.
So, take what I’m saying to heart (because the research is persuasive),
but if you do stretch before you exercise, that doesn’t mean you’re
automatically going to get injured. In fact, it might not harm your
performance at all. Just remember that there’s no indication that
stretching will help your performance or reduce your risk of injury
if you do it before you work out or play a sport.

If you choose to do the stretches or routines in this book before
you work out, please go easy—-don’t be overaggressive if you’re
planning to work out or play a sport immediately afterward. Listen
to your body and do what feels right for you.

To read more excerpts from FULL-BODY FLEXIBILITY, or to order your own copy,
click on the link below (or copy the link to the address bar
on your web browser):
http://www.humankinetics.com/products/showproduct.cfm?isbn=0736041508&associate=3554

FULL-BODY FLEXIBILITY
Jay Blahnik
Paperback • 216 pages
ISBN 0-7360-4150-8
$17.95 ($26.95 Cdn)